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Field Hockey Workout Plan
Start Plan (PRO)

Field Hockey Workout Plan

30 Days / 3 Days per Week / Intermediate
  • Improve Cardio
  • Gain Strength
  • Get Toned
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Field Hockey Conditioning Workout

Exercise Sets/Distance Reps/Time Rest (min)
1 00:03:00 None
3 25 1.0
3 20 1.0
3 20 1.0
3 12 1.0
3 12 1.0
3 18 1.0
Plank   Video icon
3 00:01:00 None
Running   Video icon
2.00 miles -- None

Notes:

Field hockey requires you to be in great shape as well as fast, quick, and strong.This field hockey workout is designed to be sport specific and to give you the best chance of achieving all of these goals.

You are not going to be required to lift heavy weights but your muscles will still be challenged and you will get stronger as well as quicker and faster. Make sure that you do the plyometric workout on a soft surface (grass or padded surface) to prevent injuries to your joints.

Field Hockey Plyometric Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 1.0
3 10 1.0
3 10 1.0
3 25 1.0
3 20 1.0
3 10 1.0
3 10 1.0
Running   Video icon
2.00 miles -- None

Notes:

Make sure that you do the plyometric workout on a soft surface (grass or pads) to prevent injuries to your joints.

Field Hockey Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
Crunch   Video icon
2 25 1.0
2 25 1.0
2 25 1.0
2 30 1.0
2 30 1.0
2 30 1.0
2 00:01:00 None
2 12 1.0
Running   Video icon
2.00 miles -- None

Notes:

Having a strong core is important to being a good field hockey player. Make sure that you have the proper form for all of the exercises.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Quads blue Glutes blue Hamstrings blue Chest blue Calves blue Triceps blue Lowerback blue Hipflexors blue Shoulders blue Biceps blue Forearms blue Outerthighs blue Groin blue Calves orange Abs orange Quads orange Chest orange

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